Autumn is in the air
It is the prime time for sports
But autumn is also the season when the weather changes most dramatically and
Joints and ligaments are also less flexible than in summer
More prone to sports injuries during exercise
Super sweet editorial reminded late autumn sports attention to the following items.
Autumn fitness needs attention
Attention to sports injuries
Because the human muscles and ligaments in the case of lower temperatures will reflexively cause vasoconstriction, increased viscosity, reduced extension, reduced range of motion of the joints, the ability of the nervous system to direct the muscles decreased.
If you do not adequately prepare for the exercise, it will cause joint ligament strains and muscle strains. The time and content of preparatory activities can vary from person to person, generally to do body heat is appropriate.
Do a good warm-up activities
Doing preparatory activities before exercise is a very critical thing.
Because the human muscles and ligaments in the case of lower temperatures in autumn will reflexively cause vasoconstriction, increased viscosity, reduced joint activity, ligament extension, the nervous system’s ability to command the muscles in the absence of preparatory activities will also decline.
If you do not adequately prepare for the exercise, it will cause joint ligament strains, muscle strains, etc., which will seriously affect your daily life, and the exercise will become an injury.
The right time to hydrate
Exercise hydration to choose the right time, generally from three time periods to consider: before exercise hydration, exercise hydration and after exercise hydration.
Experts recommend that 2 hours before exercise hydration 500 ml, so that the body cells to achieve the best hydration; prepare for exercise, enough time to be able to excess water in the body through the urine out of the body, light.
When you sweat a lot during exercise, you should take a systematic approach to hydration. That is, hydrate every 10 to 30 minutes, with 200 ml to 250 ml of water each time.
After exercise hydration, develop the habit of recording the weight before and after exercise, from which to obtain the amount of sweat lost during exercise. However, it must be stressed that the post-exercise hydration is not how much is lost, but should be greater than the water loss, in order to restore the body’s water balance.
Prevent cold and flu
The temperature in the early morning of autumn is low, should be based on the outdoor temperature changes to increase or decrease clothing.
Many people think that once people exercise, they will not feel cold, only wear a thin T-shirt exercise. In fact, the human body produces more heat in outdoor exercise is only the middle, before and after the exercise is very susceptible to the outside temperature.
When exercising outdoors, wait for the body to heat up, then take off the jacket, and after exercise to promptly put on, if wearing sweaty clothes in the autumn breeze stay, very easy to catch a cold.
Caution anaerobic exercise
The weather slowly turns cool in autumn, burst of anaerobic exercise can easily cause physical discomfort, and even cause sports damage.
So, when working out, you must pay attention to grasp the aerobic exercise with smaller range of motion and larger calorie consumption. Young people, you can arrange running and other high-impact aerobic exercise, which can consume more calories; middle-aged people can arrange brisk walking, jogging, stair climbing and other low-impact aerobic exercise; the elderly can arrange walking, yoga, tai chi and other projects.
Suitable exercises in autumn
Swimming
The natural water temperature in autumn is mostly from 5℃ to 20℃. Cold water swimming can play a significant stimulating effect on the nervous system. First of all, it can strengthen the excitement function of nerves, making the spirit refreshing and clear mind after bathing. Secondly, cold water swimming can enhance the body’s resistance to disease.
Jumping rope
Spending ten minutes jumping rope every day can promote the blood circulation of the body and help protect the heart organs, and also improve the lung capacity, making your body stronger.
Cycling
Cycling is a much less stressful exercise for the joints, and the energy expenditure and endurance exercise are no less than other exercises. The gluteus maximus and quadriceps are exercised during the ride up and down hills.
Jogging
Jogging is also an ideal fall exercise program, which can enhance blood circulation, improve heart function, improve brain oxygenation, reduce cerebral atherosclerosis, and increase energy consumption, which is simply an excellent exercise in autumn.
Mountain climbing
The Chrysanthemum Festival is coming up, and climbing is a good choice. Climbing can increase lung ventilation, lung capacity, blood circulation, cerebral blood flow, and can reduce blood sugar, increase the number of hemoglobin and red blood cells in patients with anemia.
